PM SESSION
db row 40x20
roman chair back extension 60x5, 110x4
pull up BW x 10
leg press 470x11
standing tricep extension 40x25
abs
ten-minute jump rope session
thirty minutes recumbent bike
16 Likes
9/3/2022
seated ohp 150x9
dips BW x 7 (failure)
db side laterals 25x15
pull-ups BW x 11 (failure)
inverted rows BW x 20 (failure)
hammer curl 25x10
rdl 150x9
squat 350x6
cable calf raise 50
adductors lateral lunge x20
15-minute seated row
3-mile walk
food for 9/2
calories 825, carbs 36, fat 7, protein 401
bw 225lbs
16 Likes
PM SESSION b
barbell row 225x7
roman chair back extension 45x8
pull up BW x 6
leg press 470x13
standing tricep extension 40x17
ten-minute jump rope session
thirty minutes recumbent bike
18 Likes
CUT LOG
week 4 (8/28-9/3) of 8 complete
blood pressure 8/29 125/59, 8/31 108/66, 9/2 110/64 rhr 82-72-74
bodyweight 7/31 255lbs, 8/7 246lbs, 8/13 236lbs, 8/20 229lbs
8/27 227lbs, 9/3 225lbs
average daily calories 822, carbs 19, fat 10, protein 440.
trained 7 days. 5.5 hours of cardio.
for week 5 (9/4-9/10)
nutrition: PSMF. 800 calories w/400g protein.
training: 7 day RiR0.
cardio: six hours
19 Likes
Great job. You have a different gear on low carbs than I have. Back when I was doing a ketogenic diet the higher rep stuff I would hit a wall. I know the PSMF, with high protein intake it will help via gluconeogenesis and convert protein to glucose in the absence of carbs. Your ability to adapt to low carbs is very impressive.
Way to crush that cut!
1 Like
9/4/2022
decline bench 310x8
dips BW x 12 (failure)
db side laterals 25x15
pull-ups BW x 12 (failure)
inverted rows BW x 22 (failure)
hammer curl 25x12
rdl 185x10
squat 250x14
cable calf raise 50
adductors lateral lunge x20
15-minute seated row
3-mile walk
food for 9/3
calories 808, carbs 20, fat 4, protein 455
bw 226lbs
17 Likes
9/5/2022
decline db bench 40x15
dips BW x 10 (failure)
db side laterals 25x15
pull-ups BW x 14 (failure)
inverted rows BW x 17 (failure)
hammer curl 25x20
rdl 185x15
squat 250x10
cable calf raise 50
adductors lateral lunge x20
10-minute seated row
3-mile walk
food for 9/4
calories 652, carbs 0, fat 0, protein 432
bw 225lbs
16 Likes
9/5 PM SESSION c
chest supported row 225x5
db side laterals 25x12
pull up BW x 9
leg press 470x7, 560x2
standing tricep extension 40x25
abs
ten-minute jump rope session
thirty minutes recumbent bike
19 Likes
Wish my gym had benches likes yours so I could do chest supported BB rows. Ours have a mental bit which means you hardly get any range of motion on a chest supported BB row.
And once again, solid work!!!
2 Likes
thanks
Looks like @throwawayfitness might be kneeling on the bench seat to get enough clearance to do that. Have you tried that?
Although, personally, i think the row machines at most gyms are some of the best going. If i had a choice between a decent row machine and doing chest supported row on a bench, iād choose the machine everytime.
Thatās your loaded carries for the day.
If i had a ādream gymā with an unlimited budget, the only weights machines iād have would be a row and a hip thrust machine. Maybe a leg press.
3 Likes
Why delete great posts @throwawayfitness ?
@dagill2 ive not tried kneeing but might do thank you (great idea).
I like a cable row but the machines in my current gym never feel the correct plain of motion (if that makes sense). Not sure why but my tall body and longer arms just donāt feel the hammer row in the back compared to a cable row.
2 Likes
You just keep on crushing it man!
3 Likes
Yeah, iāve tried some really awful rowing machines and some really awesome ones.
1 Like
IDK. I say something, delete it.
9/6/2022
15-minute seated row
3-mile walk
food for 9/5
calories 796, carbs 45, fat 20, protein 406
bw 226lbs
13 Likes
What you say is great do no need to delete it, not going to tell you what to do but maybe give you the reassurance that itās good content and doesnāt need deleting.
4 Likes
9/7/2022
seated ohp 155x9
dips BW x 7 (failure)
db side laterals 25x10
pull-ups BW x 15 (failure)
inverted rows BW x 20 (failure)
hammer curl 25x10
rdl 185x10
squat 380x1, 250x18
cable calf raise 50
adductors lateral lunge x20
15-minute seated row
3-mile walk
food for 9/6
calories 815, carbs 0, fat 0, protein 165
bw 225lbs
20 Likes
9/7 PM SESSION a
db row 40x20
roman chair back extension 45x10
pull up BW x 13
trap bar farmers walk 420x2 trips
standing tricep extension 40x25
abs
ten-minute jump rope session
thirty minutes recumbent bike
20 Likes